2 sets:
:30 single-unders
10 PVC pass-throughs
10 PVC good mornings
10 PVC shoulder presses
10 PVC overhead squats

Pre-workout
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold

-RX-
For time:
21-15-9:
KB swings (53/70 lb)
100-100-100:
Double-unders

- INTERMEDIATE -
For time:
21-15-9:
KB swings (35/53 lb)
50-50-50:
Double-unders

- BEGINNER -
For time:
21-15-9:
KB swings (18/26 lb)
50-50-50:
Single-unders

- MASTERS 55+ -
For time:
21-15-9:
KB swings (35/53 lb)
70-70-70:
Double-unders

2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side

For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+

- Welcome to week seven of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
- Use a recent one-rep-max to find your percentages.
- Take the barbell out of a rack for the jerk.
- Rest as needed between sets.